Antioxidants

Every day, our body fights invisible enemies – free radicals, which are often present in excessive amounts, and the body can no longer cope with them on its own. They destroy cell structures, damage proteins, lipids, and DNA. Due to this damage, cells begin to age faster, and chronic inflammatory processes begin in the body. Poor lifestyle, inadequate nutrition, and even air pollution contribute greatly to this. Fortunately, nature is full of antioxidants that help protect cells, maintain well-being, and slow down harmful processes in the body. They can also be obtained in the form of food supplements. These are excellent preventive measures and a conscious choice for everyone. Antioxidant supplements and food products offer many benefits; you just need to understand how they work, which ones are truly necessary, and which ones might not be suitable for everyone.  

What are antioxidants and what are their benefits?

To understand what antioxidants are and what their benefits are, you first need to understand what free radicals are. These are unstable molecules that form not only during natural bodily processes but also due to external factors such as air pollution, radiation from devices, sun exposure, smoking, stress, or even medications. Free radical molecules lack one electron, so they begin to attack healthy cells to compensate for that deficiency. This process is called oxidation. When the body does not have enough protection, over time, free radicals become uncontrollable: cells perish, DNA damage occurs, and severe diseases such as cancer, atherosclerosis, cataracts, Alzheimer's, or Parkinson's diseases can develop. 

Antioxidants are substances that neutralize free radicals: they "sacrifice" their electron without disintegrating themselves. Antioxidants protect cells and their DNA from damage, slow down aging processes, strengthen the body's natural defenses, and significantly reduce the risk of developing various serious diseases. Some antioxidants are produced in the body, while others can be obtained through food and food supplements. It is also important to know that with age, the production of these very important compounds decreases, so to maintain a healthy balance, antioxidant food supplements are highly recommended. What else affects the formation of free radicals?

• Air pollution

• Tobacco smoke

• Alcohol consumption

• Toxins

• High blood sugar levels

• Excessive consumption of polyunsaturated fatty acids

• Radiation (including not only man-made but also excessive sun exposure)

• Bacterial, fungal, viral infections

• Intense and prolonged physical exertion

• Excessive intake of iron, copper, magnesium, zinc

• Excessive intake of antioxidants such as vitamins A, E, and C

About the balance of antioxidants and free radicals

Did you know that free radicals perform some important functions essential for health? For example, they are involved in energy production and metabolic processes. Immune cells also use free radicals to fight various infections. The problem is free radicals without antioxidants. Without them, they would very quickly cause serious damage to the body, which would eventually lead to rapid death. So, balance is crucial here – the body must maintain equilibrium between free radicals and antioxidants, because when the amount of free radicals exceeds antioxidants, oxidative stress begins, which is a cause of aging and various diseases. Also, without using antioxidant supplements and paying attention to diet, a direct path to faster aging processes, inflammation, poor skin condition, and other health problems is paved. 

What are the best foods to naturally enrich your diet with antioxidants? 

Some foods are naturally rich in antioxidants – fruits, vegetables, nuts, spices, and herbs contain thousands of different compounds that naturally strengthen the body's antioxidant defense. 

• Apples, pears, grapes, cherries, and other berries are rich in plant chemicals called polyphenol antioxidants. There are over 8,000 types of these antioxidants in nature.

• Brightly colored vegetables and fruits (carrots, pumpkins, spinach, broccoli, bell peppers, kale) are characterized by high concentrations of carotenoids.

• Spices and herbs, such as ginger, turmeric, garlic, oregano, and cinnamon, also possess strong antioxidant properties.

• Nuts (especially almonds and walnuts) are also excellent sources of antioxidants.

These natural, nature-given antioxidants differ greatly from those provided by antioxidant food supplements. For example, vitamin E can come in different forms and have varying effects on the body. Supplements usually contain concentrated doses of antioxidant compounds. It is very important to include both antioxidant-rich foods and some supplements in your routine (only those that your body genuinely lacks and only in appropriate doses). Moderation plays a crucial role here; otherwise, you could harm your health, as excessive doses of antioxidants in supplement form can be detrimental. Before taking supplements, always conduct tests to determine which antioxidant vitamins and minerals your body is actually deficient in.

Which food supplements are the strongest antioxidants? 

• Astaxanthin. Supplements of this antioxidant can improve physical endurance, skin condition, reduce wrinkles, lower triglyceride levels, and protect against sun exposure. 

• Coenzyme Q10 (CoQ10). People with heart failure can experience long-term benefits from taking this supplement.

• Curcumin. Some studies show that this supplement may have anti-inflammatory and neuroprotective properties.

• Lutein and zeaxanthin. These carotenoids are naturally found inside the eye. They can also be taken as supplements. Lutein and zeaxanthin can protect the eyes from cataracts and slow the progression of macular degeneration.

• Lycopene. Consuming foods (e.g., tomatoes) or supplements containing lycopene may reduce the risk of certain types of cancer.

• Selenium. Selenium deficiency is associated with an increased risk of cancer, but taking supplements of this element may not have any effect on cancer prevention if an individual gets enough selenium from their diet.

• Vitamin A and Beta Carotene. Although higher intake of these supplements is associated with a reduced risk of breast and ovarian cancer, experts still do not recommend excessive consumption of these supplements.

• Vitamin C. These antioxidant supplements are beneficial only for those who do not get enough vitamin C from their diet. The maximum safe dose of supplements is 2000 mg per day.

• Vitamin E. High doses of this vitamin may slightly help some individuals with Alzheimer's disease. However, in many cases, vitamin E does not help and can also reduce the effectiveness of some cholesterol-lowering medications, so people taking cholesterol medication should be particularly cautious.

• Zinc. An essential mineral, as its deficiency can cause immune dysfunction, diarrhea, and even hair loss. Zinc supplements are very beneficial for people who are deficient in it. 

How to choose the best antioxidants?

The use of antioxidants is a conscious choice that can bring many benefits and the understanding that the aging of the body is a natural process that does not necessarily have to be difficult and surrounded by various diseases. Moderation and variety are always important: try not only to compensate for everything with handfuls of supplements but also pay attention to your lifestyle. When antioxidant supplements become essential because diet cannot always ensure good absorption of certain vitamins and minerals, it is crucial to choose products from a reliable manufacturer and strictly adhere to recommended dosages, as, as mentioned earlier, excessive use of antioxidants in supplement form can be harmful or even ineffective. When choosing antioxidant food supplements, as with all other supplements, check whether they have a GMP (Good Manufacturing Practice) certificate and whether the raw materials for the supplements are certified in European countries with a strong quality regulation system. Learn more about supplement manufacturers and choose only those whose supplement production is strictly regulated and meets the highest quality requirements, based on GMP. And to ensure that the chosen antioxidant supplements really work, monitor your well-being and evaluate any changes, both positive and negative.

A few more interesting facts about antioxidants. Have you heard them?

• Antioxidants are diverse and unique. There are thousands of types, so eat vegetables and fruits of various colors. The more colors on your plate, the more antioxidants you will get.

• Healthy, radiant skin, strong nails, and hair – all thanks to antioxidants. Antioxidant supplements with selenium, zinc, vitamins A, C, and E help reduce oxidative stress and maintain the health of skin, nails, and hair. 

• Antioxidants protect not only us but also our food. Ascorbic acid (vitamin C) can be added to fruit juices to prevent them from losing color and taste, and vitamin E helps keep oil fresh longer by protecting against fat oxidation. 

• Coffee – one of the biggest antioxidant bombs. Although drinking large quantities of coffee is harmful, this beverage contains a very high amount of antioxidants – even more than some fruits or vegetables. Black and green tea also have a lot of antioxidants. Of course, as with everything, moderation is key here.